Vegetarian Tikka Masala

Vegetarian Tikka Masala

13 Reviews
From: EatingWell Magazine, November/December 2013

In this vegetarian tikka masala recipe, we combine crisp tofu pieces and vegetables in a spiced tomato sauce to make a healthy and flavorful dish. If you like spicy food, increase the amount of crushed red pepper. Serve with steamed brown rice for a healthier take on a classic takeout dish.

Ingredients 5 servings

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  • 3 tablespoons garam masala
  • 1 teaspoon ground turmeric
  • ¾ teaspoon salt
  • ¼ teaspoon crushed red pepper (optional)
  • 2 14-ounce packages extra-firm or firm tofu
  • 1 tablespoon canola oil plus 2 teaspoons, divided
  • 1 large onion, halved and sliced
  • 1 large red bell pepper, quartered and sliced
  • 1 tablespoon minced fresh ginger
  • 2 cloves garlic, minced
  • 1 tablespoon flour
  • 1 28-ounce can diced tomatoes
  • ⅓ cup half-and-half


  • Active

  • Ready In

  1. Combine garam masala, turmeric, salt and crushed red pepper (if using) in a small bowl. Cut tofu into 1-inch cubes and blot dry with paper towels. Toss the tofu in a medium bowl with 1 tablespoon of the spice mixture.
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, 8 to 10 minutes. Transfer to a plate.
  3. Add the remaining 2 teaspoons oil, onion, bell pepper, ginger and garlic and cook, stirring often, until starting to brown, 5 to 7 minutes. Add flour and the remaining spice mix; stir until fragrant and coated, about 1 minute. Add tomatoes, bring to a simmer and cook, stirring often, until the vegetables are tender, 3 to 5 minutes more.
  4. Return the tofu to the pan; cook, stirring, until heated through, about 2 minutes. Remove from heat and stir in half-and-half.

Nutrition information

  • Serving size: 1⅔ cups
  • Per serving: 231 calories; 14 g fat(3 g sat); 5 g fiber; 16 g carbohydrates; 16 g protein; 69 mcg folate; 6 mg cholesterol; 7 g sugars; 0 g added sugars; 1,732 IU vitamin A; 65 mg vitamin C; 401 mg calcium; 4 mg iron; 560 mg sodium; 693 mg potassium
  • Nutrition Bonus: Vitamin C (108% daily value), Calcium (40% dv), Vitamin A (35% dv), Iron (22% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 2 medium-fat meat, 1½ fat

Reviews 13

December 17, 2015
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By: EatingWell User
do not use 3 tablespoons of garam masala!! My first time cooking this dish, and using garam masala. I wish I'd read the reviews before making this dish and having to throw this out, I hate wasting food. I had a feeling that there was a typo in the recipe and it was meant to be 3 teaspoons, not 3 tablespoons of garam masala. I'll try this again, and add spinach at the end.
October 05, 2015
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By: EatingWell User
I switched coconut cream for the half and half and it added a wonderfully sweet taste. LOVE this recipe. So easy. Make sure you crisp the tofu when you fry it.
June 14, 2015
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By: EatingWell User
Great with these changes If you want a quick and delicious Tikka Masala recipe for dinner tonight, then this recipe is the one you should try....but with changes. After reading the reviews, I substituted the spices as follows: 1 Tblsp minced ginger, 1 Tblsp minced garlic, 3 tsp garam masala, 2 tsp coriander, 2 tsp ground cumin, 1/4 tsp chili plus the salt and pepper as listed. I followed the recipe exactly except for the changes in the spices and it was a delicious dinner that I would make again. Pros: Quick, vegetarian
February 10, 2015
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By: EatingWell User
Too tomato-ey This recipe is just awful. They call for way too much tomatoes, it turned out bland and just overall disappointing. Nothing close to the taste of tikka masala from even a mediocre Indian restaurant. Pros: None Cons: too much tomatoes, bland
September 23, 2014
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By: EatingWell User
Gross This recipe is terrible, and does not have any pros. I made a huge pan of it tonight for dinner and literally threw the entire thing out.
March 02, 2014
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By: EatingWell User
Follow these revisions and its an awesome recipe! Follow these revisions to a great recipe! Only use 1/4 the called for amount of tomatoes so 1 14 oz can with its juice. Do not put ginger in this!!! I am sure that is why this recipe was said to be off. Also add juice of about 1/3 of a lemon. When finished with recipe lightly salt and sprinkle with basil.. Pros: Very flavorfull..easy...and inexpensive Cons: Recipe needs editing
February 17, 2014
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By: EatingWell User
This recipe is just off. It is something with the tomatoes because I tried the tofu after the initial cooking and it was great. I cooked it way longer than it said too....hopefully the leftovers tomorrow taste better.
January 21, 2014
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By: EatingWell User
This was a terrible dish. The spice mixture was a strange taste and I would not make this again. I threw out half of the recipe. I hate wasting food.
December 18, 2013
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By: EatingWell User
Good tofu dish I haven't had tikka masala in an Indian restaurant, but I've had many other dishes in many Indian restaurants (including in India). This is not an authentic dish, obviously, because one generally doesn't find tofu in Indian food. However, it's still a good, filling and healthy dish. The method of coating the tofu in the spice mixture gives it a nice flavor and texture. The sauce is a nice consistency and is plenty flavorful. We buy authentic garam masala (from an ethnic grocery, not a chain store) and I think it makes a difference. I would make this again.